Oh - as for what poses are good for beginners - you can do (or attempt) nearly all yoga postures as a beginner!! Most postures are easily modified for beginners.
I would highly recommend, however, that you don't try new postures without first the help of a teacher or in some cases the guidance of a DVD, as this reduces your risk of injury. This is even more important for postures such as wheel, shoulder stand, plow, and handstand, where there is the need for significant upper body strength, and your neck is in a vulnerable position (in fact, these more "dangerous" poses, I would recommend against the DVD approach as well, and recommend that you learn these with a teacher's supervision).
Welcome to yoga!! It is indeed very common to be sore! I'm sore myself today, since this week is the first week after a while that I've gone back to my yoga mat.
Some very good advice that my very first yoga teacher told me was: "Don't wait for the soreness to go away before you go back to your mat. Then you will just get sore again. Better to work through it, and it will go away." Truer words were never spoken! If you wait a day and then practice again, it will actually loosen up your muscles and feel like therapy.
To address your other question, the "Sun Salutation" is actually a series of poses that includes two "dog" named poses - Upward Facing Dog and Downward facing dog (and others). Here is a good link to that series. Since you have already practiced it with a teacher and know the movements, that is a very good one to practice on your own tomorrow to work through your soreness :-) www.youtube.com/watch?v=9P5PSqmnu88 He also shows some good modifications if you need some assistance in lowering to low plank, etc.
There is a second "Sun Salutation" series, this has some more advanced poses in it like the warrior poses. You probably also did this in your class yesterday. www.youtube.com/watch?v=S94_5zvx3MY
I had my very first ever Yoga class yesterday and my instructor told me I would be sore today and boy am I! But ... I love it.
My 2013 decision (not resolution since those I don't stick to) is rebuilding my physical and mental temple of Rachel and yoga is one of the steps to my rebuilding.
As a newb to yoga - what positions is recommended?
I learned yesterday: The Mountain, Child's Pose, Warrior One, "A", Cobra, Tree, Eagle, and something about Sun's Salutation to the Dog? I'm sorry if that's the wrong term but I'm just learning. That pose - phew - that one is hard.
Can't wait until my next session!!! Until next time ~Peace~
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